CrossFit Force Flipping the Big Tire at the Windsor Parade
We did a Team WOD today and flipped the Big Tire 1500 flips at the Windsor Parade. Great job everyone! After we had an awesome Paleo Potluck. You athletes can work hard and eat great too! Way to go everyone.
Max Front Squats
The gateway to a heavier Clean.
Here is Hannah showing good form on the Front Squat.
Front Squat Instruction
Make sure your rack is solid, with the bar squeezed down into your frontal deltoids. If you feel the bar touching your clavicles, elevate your entire shoulder girdle until you’re able to move the bar off the bones. Keep your elbows up so that your triceps are parallel with the floor, and ensure they stay that way throughout the front squat. Pull yourself to the deep bottom position in the squat. Stay very tight and go down rather quickly. If you attempt to lower yourself slowly, when you get to the middle, you will invariably lean forward, and you don’t want that. Your torso has to remain perfectly erect throughout the movement.
Any leaning, no matter how slight, puts a huge amount of additional stress on your wrists. Should it be excessive, the bar will crash to the floor.
Your first move out of the bottom is quite different in the front squat than it is in the back squat. In the back squat, your hips drive up and back, but in the front squat, this same move would cause you to lean forward and carry the bar far out of the proper line. When you start out of the bottom in the front squat, think “elbows up.” That allows you to stay in an upright position and keeps the weight over your power pack. As soon as you drive upward, stand right up. No hesitation at all. You need to explode upward and glide right through the sticking point. Should the bar stall, once again think “elbows” and lift them skyward to keep the weight over your powerful hips and legs. Lower the bar back to the floor, take a deep breath and repeat the sequence.
Check out the difference in the two pictures below.
Max Deadlifts Today
We did Max Deads today. Here is a pic of Steph getting a #240 PR. Awesome!!!
The Deadlift
The deadlift, being no more than picking a thing off the ground, keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise.
The deadlift’s primal functionality, whole-body nature, and mechanical advantage with large loads suggest its strong neuroendocrine impact, and for most athletes the deadlift delivers such a quick boost in general strength and sense of power that its benefits are easily understood.
If you want to get stronger, improve your deadlift. Driving your deadlift up can nudge your other lifts upward, especially the Olympic lifts.
Major benchmarks would certainly include bodyweight, twice bodyweight, and three times bodyweight deadlifts representing a “beginning,” “good,” and “great” deadlifts respectively.
Consider each of the following cues to a sound deadlift. Many motivate identical behaviors, yet each of us responds differently to different cues.
• Natural stance with feet under hips
• Symmetrical grip whether parallel, hook, or alternate
• Hands placed where arms won’t interfere with legs while pulling from the ground
• Bar above juncture of little toe and foot
• Shoulders slightly forward of bar
• Inside of elbows facing one another
• Chest up and inflated
• Abs tight
• Arms locked and not pulling
• Shoulders pinned back and down
• Lats and triceps contracted and pressing against one another
• Keep your weight on your heels
• Bar stays close to legs and essentially travels straight up and down
• Torso’s angle of inclination remains constant while bar is below the knee
• Head straight ahead
• Shoulders and hips rise at same rate when bar is below the knee
• Arms remain perpendicular to ground until lockout
Here is a video demo from CrossFit HQ:
Rob Orlando – 300lb GRACE
I thought you guys would get a kick out of this video of Rob Orlando from Hybrid Athletics, Games Competitor and Strongman. 300lb GRACE. Amazing!!! He power cleans it the whole way through. Ugly wide stance at the top of the clean reminds me of how Kalei use to do his clean.
CF Games Open WOD 12.5 CFF Times
Thursday, 22 Mar 12 – 6AM, 9AM, 6PM and 7PM
Saturday, 24 Mar 12 – 9AM
All other times will be after the CFF General Session WOD and coordinated with trainers.
AMRAP 7min
Up Ladder Thrusters and Pull Ups
Men
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Women
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. You will enter your score as the total number of reps. See the Score Card for assistance in calculating the rep total.
Camille Lablanc Slow Mo Muscle Ups
Check this video out. This is for all of you gals practicing your muscle up, I figured this slow mo of Camille Lablanc might help break down all the different parts of the MU that we have been talking about.
CF Games Open WOD 12.4 CFF Times
Thursday, 15 Mar 12 – 6AM, 9AM, 6PM and 7PM
Saturday, 17 Mar 12 – 9AM
All other times will be after the CFF General Session WOD and coordinated with trainers.
AMRAP 12
Wall Balls
DUBs
Muscle Ups
Men
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups
Women
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups
This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.
Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of Wall Balls, plus the number of DUBs, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each exercise.
CF Games Open WOD 12.3 CFF Times
Thursday, 8 Mar 12 – 6AM, 9AM, 4PM, 5PM, 6PM and 7PM
Saturday, 10 Mar 12 – 9AM
All other times will be after the CFF General Session WOD and coordinated with trainers.
Men
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar
Women
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar
CF Games Open WOD 12.2 CFF Times:
Thursday, 1 Mar 12 – 6AM, 6PM and 7PM
Saturday, 3 Mar 12 – 9AM
All other times will be after the CFF General Session WOD and coordinated with trainers.
AMRAP 10 min
Snatch – Up Ladder
Men
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
Women
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.
Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.
CF Games Open WOD 12.1 CFF Times:
Thursday, 23 Feb 12 – 6AM, 9AM, 6PM and 7PM
Saturday, 25 Feb 12 – 9AM
All other times will be after the CFF General Session WOD and coordinated with trainers.
AMRAP 7 min
Burpees – Flat on Ground to 6″ Target
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.
If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.
